Baked Zucchini Banana Muffins
These zucchini banana muffins make for a delicious high-fiber diabetes-friendly snack that can be eaten on the go. Top with nuts for an extra dose of healthy fats and chocolate chips for extra fun!
- Suitable for diets:
- Dairy-Free
- High-Fiber
- Senior Friendly
- Vegetarian
Servings: Muffins
Why Diabetes Friendly?
- Low glycemic index options: Using semi-ripe bananas instead of overripe ones and incorporating whole wheat flour and ground flaxseed can help lower the overall glycemic index of the muffins, making them more suitable for managing blood sugar levels.
- Rich in fiber: The high fiber content from the ingredients used can aid in blood sugar regulation by slowing the digestion and absorption of sugars into the bloodstream.
- Healthy fats: Olive oil and nuts provide healthy fats, which are important for heart health and can also help with satiety.
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Equipment
- Muffin tin
- mixing bowls
- Wire Rack
Ingredients
Dry ingredients
- whole wheat flour 1 ½ cups
- flaxseed (ground ) ¼ cup
- baking powder 1 tsp
- cinnamon 1 tsp
- salt ¼ tsp
Wet ingredients
- banana (mashed *) 2 small
- olive oil 2 tbsp
- honey (or maple syrup) ¼ cup
- vanilla extract 1 tsp
- egg 1
- almond milk (unsweetened ) ⅓ cup
- zucchini (grated, excess moisture squeezed out) 1 cup
Add ins
- nuts (chopped (i.e. walnuts, pecans, almonds)) ¼ cup
- dark chocolate chips ¼ cup
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Cooking Tips
- Squeezing zucchini: Ensure to thoroughly squeeze the grated zucchini to remove excess moisture, which can prevent the muffins from becoming too soggy.
- Avoid overmixing: Mix the batter until just combined to avoid overdeveloping the gluten, which can lead to dense muffins.
- Customizable add-ins: Feel free to adjust the add-ins based on personal preference or dietary needs. For instance, you can omit the nuts for a nut-free version or substitute the chocolate chips with dried fruits for a different flavor profile.
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Instructions
- Preheat your oven to 350°F (175°C). Prepare a muffin tin with cooking spray or muffin liners.
- Grate the zucchini and squeeze out excess moisture using a clean kitchen towel or paper towels. Set aside.1 cup zucchini
- In a large bowl, whisk together the whole wheat flour, ground flaxseed, baking powder, cinnamon, and salt.1 ½ cups whole wheat flour, ¼ cup flaxseed, 1 tsp baking powder, 1 tsp cinnamon, ¼ tsp salt
- In another bowl, mash the banana and add in olive oil, honey (or maple syrup), vanilla extract, egg, and almond milk. Mix until well combined before carefully folding in the grated zucchini.2 small banana, 2 tbsp olive oil, ¼ cup honey , 1 tsp vanilla extract, 1 egg, ⅓ cup almond milk
- Pour the wet ingredients into the bowl with dry ingredients. Stir until just combined. Avoid overmixing. Gently fold in the chopped nuts and chocolate chips (if using) into the batter.¼ cup nuts, ¼ cup dark chocolate chips
- Spoon the batter into the prepared muffin cups, filling each cup about two-thirds full.
- Bake in the preheated oven for 25-30 min or until a toothpick inserted into the center of a muffin comes out clean.
- Allow the muffins to cool in the tin for a few minutes before transferring them to a wire rack to cool completely.
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Notes
- Use yellow semi-ripe bananas rather than brown over ripe bananas as they have a lower glycemic index
FAQ
- Can I make these muffins gluten-free?
Yes, to make these muffins gluten-free, substitute the whole wheat flour with your favorite gluten-free flour blend. Make sure the blend is suitable for baking. - How long can I store these muffins?
The muffins can be stored in an airtight container at room temperature for up to 2 days or refrigerated for up to 5 days. They can also be frozen for up to 3 months. To serve, thaw overnight at room temperature or gently reheat in the microwave. - Is there a substitute for the honey or maple syrup?
If you're looking to reduce the sugar content, you can experiment with sugar substitutes that are suitable for baking. Keep in mind that the texture and flavour might vary slightly.
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Nutrition
Per serving
Calories: 261.2kcal
Carbohydrates: 37.7g
Fiber: 5.3g
Sugar: 15g
Fat: 11.1g
Saturated Fat: 2.8g
Trans Fat: 0.003g
Protein: 6.2g
Nutrition Facts
Baked Zucchini Banana Muffins
Serving Size
1 muffin
Amount per Serving
Calories
261.2
% Daily Value*
Fat
11.1
g
17
%
Saturated Fat
2.8
g
18
%
Trans Fat
0.003
g
Cholesterol
20.5
mg
7
%
Sodium
157.2
mg
7
%
Potassium
335.2
mg
10
%
Carbohydrates
37.7
g
13
%
Fiber
5.3
g
22
%
Sugar
15
g
17
%
Protein
6.2
g
12
%
Vitamin C
5.5
mg
7
%
Vitamin D
0.1
µg
1
%
Calcium
93.2
mg
9
%
Iron
1.6
mg
9
%
Magnesium
70.2
mg
18
%
Zinc
1.3
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.
Heavy, but tasty! I didnt have a zucchini. so used a small carrot instead and used sugar free maple syrup plus a teaspoon of Splenda . Looking at the zucchini bread recipe, and thinking might be an option for muffins too.